Making earth little softer
Earthsoft Foundation of Guidance
Edge-Aggressive-Reliable-Trust-Honesty-Soft-Obedient-Fun-Trans...
Making earth little softer
Appeal
Making earth little softer
Index
• Why be a vegetarian?
• To be vegetarian
• Vegetarian Pyramid
• Healthy Vegetarian Diet
...
Making earth little softer
• Vegetarianism is practice of following a diet
based on plant-based foods including fruits,
ve...
Making earth little softer
Why be a vegetarian?
Following are the reasons to be vegetarian
• Health
• Ecological
• Religio...
Making earth little softer
Why be a vegetarian?
A healthy vegetarian diet promotes
• Good health and long life
• Energy fo...
Making earth little softer
• Lower levels of saturated fat and cholesterol
• Higher levels of carbohydrates, fibre, magnes...
Making earth little softer
Vegetarian Pyramid
Making earth little softer
Eat a wide variety of foods, including:
Fruits, Nuts,
Seeds, Legumes
Vegetables, Plenty of leaf...
Making earth little softer
Balanced Diet
It is to match nutrient & energy requirements
regardless of its life-stage or lif...
Making earth little softer
Nutrition
Taking stock & setting goal
•Track food intake over several
days and compare to
stand...
Making earth little softer
Nutrition
• Positive associations
• Region of the country
• Social pressure
• Values or beliefs...
Making earth little softer
Nutrients
EnergyEnergy
(eg for the brain, muscles)
Digestive health - fibre
increases dietary b...
Making earth little softer
Nutrients
• Contains hydrogen & oxygen; Essential for normal function
–required for all body fl...
Making earth little softer
• Proteins made of amino acids & a mixture of
proteins provide enough essential amino acids
• G...
Making earth little softer
• Iron is essential in making hemoglobin, which
carries oxygen to blood cells
• Enriched bread ...
Making earth little softer
• Good for bones & teeth
• Milk, Green & leafy vegetables, low fat dairy
products, Calcium fort...
Making earth little softer
Vitamin B12 & D
B12 Only found in animal products
It’s also present in the soil, to get B12 fro...
Making earth little softer
Fruits & Vegetables
Every day we should eat at
least 5 portions of fruit and
vegetables. (A por...
Making earth little softer
Grain & Pulses
This food group includes wheat, corn, barley,
rice, lentils, beans etc.
Grains a...
Making earth little softer
Dairy Products
Dairy foods are made from milk (usually cow’s milk, but
can be from other animal...
Making earth little softer
Others
• Foods are classified into starches, sugars and fats.
• Starches include foods like pot...
Making earth little softer
Diet & health
Life style related
• Non-Vegetarian food habits
• Smoking & other tobacco use
• E...
Making earth little softer
Diet & health
Making earth little softer
Lowering bad cholesterol
Oats - Good source of fibre in diet.
Nuts (walnuts, almonds, peanuts) ...
Making earth little softer
Recommendations for Bone Health
• Get some physical activity!
• Achieve positive calcium balanc...
Making earth little softer
• Gradual Approach: eating habits are likely to stick
• Begin by
• Learning some basic vegetari...
Making earth little softer
To be Veggie for environment
Meat industry is No.1 Source of Human-Caused Greenhouse Gas
Emissi...
Making earth little softer
To be Veggie for environment
• If everybody in the UK ate no meat for 2 days
per week, it would...
Making earth little softer
• The proximity of animals in animal farming leads
to an increased rate of disease transmission...
Making earth little softer
Problems with meat
Saturated Fat – Saturated fats & cholesterol are
associated with increased r...
Making earth little softer
Excess Protein
• Too much protein in the diet is associated with
increased stress on liver and ...
Making earth little softer
Less Cancer
• Who consume meat on 4 or more days a week, had a 66%
higher mortality from ovaria...
Making earth little softer
Less osteoporosis
• Non-Vegetarian women between ages 50 to 89, lose
35% of their bone mass
• T...
Making earth little softer
Less diabetes
• Non-vegetarians have 3.8 times the risk of having
“diabetes”
• Vegetarians have...
Making earth little softer
Food for thought
If slaughter houses had glass walls,
everyone would be a vegetarian. ~ Paul
We...
Making earth little softer
Few famous vegetarians
1. Albert Einstein
2. Newton
3. Charles Darwin
4. Thomas Edison
Making earth little softer
Its future depends on
each one of us.
And there is ONE thing
we all can do:
Be Veg, Go Green.
W...
Making earth little softer
We have only ONE
planet, only ONE chance.
As you like to live in peace let us too
Making earth little softer
Thank You
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8 c-earthsoft-brief-be healthy - be vegeterian-v1 1

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Manage your health, you get a life only once! Be vegetarian!24% global warming is due to animal killing, save animals, environment & earth
Earthsoft Foundation of Guidance (EFG) is working as an NGO/NPO for students - Education & Career
guidance and for Professionals for soft skills enhancements. I am working on speading , sharing
knowledge; experience globally.It has uploaded important presentations at http://myefg.in/downloads.aspx.
Also https://dl.dropbox.com/u/83265908/Links-events.xls has links for all ppt files.

Read http://tl.gd/jm1gh5

Be mentor using your education, knowledge & experience to contribute for a social cause & do conduct
free training/ workshop seeking help of existing platforms like rotary,etc
Kindly spread to your friends.Thank you!

- Earthsoft Foundation of Guidance
Let us make earth little softer..

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8 c-earthsoft-brief-be healthy - be vegeterian-v1 1

  1. 1. Making earth little softer Earthsoft Foundation of Guidance Edge-Aggressive-Reliable-Trust-Honesty-Soft-Obedient-Fun-Transparent
  2. 2. Making earth little softer Appeal
  3. 3. Making earth little softer Index • Why be a vegetarian? • To be vegetarian • Vegetarian Pyramid • Healthy Vegetarian Diet • Balanced Diet • Nutrients • What about protein • Getting Iron without meat • Getting Calcium without milk • Vitamin B12 • Fruits & Vegetables • Grain & Pulses • Dairy Products • Others • Diet & health • Energy • Recommendation for bone health • Approach • To be Veggie for environment • Problems with meat • Vegetarian Advantages • Food for thought • Few famous vegetarians
  4. 4. Making earth little softer • Vegetarianism is practice of following a diet based on plant-based foods including fruits, vegetables, cereal, grains, nuts and seeds • Vegetarians don’t eat egg, chicken, meat, poultry, fish, shellfish & products of animal slaughter • A healthy, viable diet satisfying the nutritional needs for all the stages of life • Necessary nutrients, proteins, and amino acids for the body's sustenance can be found in vegetables, grains, nuts, soya milk, etc. Vegetarian
  5. 5. Making earth little softer Why be a vegetarian? Following are the reasons to be vegetarian • Health • Ecological • Religious concerns • Dislike of meat • Compassion for animals • Belief in non-violence • Economics
  6. 6. Making earth little softer Why be a vegetarian? A healthy vegetarian diet promotes • Good health and long life • Energy for the young and old • Improved immune system • Better endurance and athletic performance • Weight control • Calm and clarity for the mind, High IQ • Mild and peaceful temperament
  7. 7. Making earth little softer • Lower levels of saturated fat and cholesterol • Higher levels of carbohydrates, fibre, magnesium, potassium, folate (folic acid), vitamins C & E and phytochemicals. • Vegetable fats are mostly mono-unsaturated improves level of good cholesterol • Tendency to have lower body mass index, lower levels of bad cholesterol, lower blood pressure • Less incidence of • Heart disease, Hypertension, Type 2 diabetes • Kidney disease • Alzheimer’s Disease (Memory related) • Trouble due to acidity being less spicy Advantage of vegetarian diet
  8. 8. Making earth little softer Vegetarian Pyramid
  9. 9. Making earth little softer Eat a wide variety of foods, including: Fruits, Nuts, Seeds, Legumes Vegetables, Plenty of leafy greens, Whole grain products. Having Protein Fat Iron Calcium Vit. B12 & D Healthy Vegetarian Diet
  10. 10. Making earth little softer Balanced Diet It is to match nutrient & energy requirements regardless of its life-stage or lifestyle Nutrients are food components which have a function in providing energy, material for growth, repair & reproduction Nutrients include Objective of good nutrition • Positively influence on age-related metabolic processes & changes • Enhance life expectancy & Increase quality of life • Prevent against age-related diseases
  11. 11. Making earth little softer Nutrition Taking stock & setting goal •Track food intake over several days and compare to standards •Set small, achievable goals in areas those need changes Nutrient Density – a measure of nutrients per calorie It is suggested to eat higher nutrient food i.e. to get enough nutrients without consuming too many calories To change the diet, people need to acquire Nutrition knowledge & to change their behaviors & life style
  12. 12. Making earth little softer Nutrition • Positive associations • Region of the country • Social pressure • Values or beliefs • Weight • Nutritional value • Advertising • Availability • Economy • Emotional comfort • Habit • Personal preference Factors That Drive Food Choices These must be obtained because the body does not make them Nutrient Class Essential nutrient Carbohydrate Glucose Fat Linoleic acid , Linolenic acid Protein 9 amino acids of 20 Vitamins All 13 Minerals 25 Water Yes
  13. 13. Making earth little softer Nutrients EnergyEnergy (eg for the brain, muscles) Digestive health - fibre increases dietary bulk, it produces short chain fatty acids to feed the lining of the digestive tract Tissue building and maintenance e.g. hair, skin, organs, muscle, antibodies, enzymes, hormones Regulation of metabolism & EnergyRegulation of metabolism & Energy e.g. insulin, thyroxin Source of essential fatty acids Linoleic acid & Linolenic acid Fat soluble vitamins (A D E K) are stored in fat Organs - Insulation & protection PalatabilitySkin & coat condition
  14. 14. Making earth little softer Nutrients • Contains hydrogen & oxygen; Essential for normal function –required for all body fluids –carrier of vitamins (C, B) –dissolves nutrients & transports them around the body –heat exchange • Source - e.g. Vegetables, direct source • Inorganic elements (ref to collectively as Ash) • divided into macrominerals eg calcium, phosphorous & microminerals • In excess most are toxic – For bones & teeth, e.g. calcium & phosphorous – body fluids, e.g. sodium and potassium – components of many enzymes Organic compounds help to regulate body processes • fat soluble e.g. A, D, E, K (stored in the body) • water soluble e.g. B, C (excess generally excreted) • Required for eyesight - vitamin A • Antioxidants - vitamin C and E • Skeleton - vitamin D and metabolism - vitamin E Sources: cereal, fish oils, nuts, liver, fruit & vegetables
  15. 15. Making earth little softer • Proteins made of amino acids & a mixture of proteins provide enough essential amino acids • Good protein sources are - Lentils, Low-fat dairy products, Nuts, Seeds, Peas, Beans, Whole Grains, Nuts/ Nut Butters, Tofu/ Tempeh, Soya Milk • Many common foods such as whole grain bread, greens, potatoes, pasta, and corn quickly add to protein intake • Potato 11% protein, orange 8%, beans 26% • Dry beans or peas with any grain product, nuts or seeds are a good source of protein What about Protein
  16. 16. Making earth little softer • Iron is essential in making hemoglobin, which carries oxygen to blood cells • Enriched bread & cereal, Dried apricots, figs, prunes, Leafy green vegetables; Tomato juice, Dried beans, Nuts, Soya beans & tofu, spinach, chard, beet greens, blackstrap molasses & dry fruit are good sources of iron. • To increase the amount of iron absorbed at a meal eat a food containing vitamin C, such as Melons, Citrus fruits, Pineapple, Strawberries, Kiwi fruit, Broccoli, Peppers, Tomatoes • Vitamin C aids in the absorption of iron so vegetarians must eat foods rich in Vitamin C • Cooking food in iron cookware adds to iron Getting Iron without meat
  17. 17. Making earth little softer • Good for bones & teeth • Milk, Green & leafy vegetables, low fat dairy products, Calcium fortified orange juice & soya milk, collard greens, broccoli, kale (cabbage), turnip greens & tofu prepared with calcium are good sources of calcium • Absorption rate of calcium from plants • Green vegetables 52-64%,Cow’s milk 32% Getting calcium Mg Calcium in 100 Calories of Bok choy (cabbage) 1,055 Tofu 236 Turnip greens 921 Milk 194 Collard greens 559 Fish 38 Kale (green cabbage) 455 T-bone steak 5 Romaine lettuce 257 Pork chop 2
  18. 18. Making earth little softer Vitamin B12 & D B12 Only found in animal products It’s also present in the soil, to get B12 from unwashed vegetables What vegans do since they don’t eat animal products? • Adequate intake of Vit B12 & Omega 3 fatty acids • Cow milk & cheese, Fortified cereals & soya products • Recommended intake: 2 mcg/ day Vegans need supplements of Vitamin D, found mainly in fortified milk, though it may also be gained through sunlight
  19. 19. Making earth little softer Fruits & Vegetables Every day we should eat at least 5 portions of fruit and vegetables. (A portion is about a handful) Fruit and vegetables give us fibre and vitamins and minerals. Take 5 a day everyday!
  20. 20. Making earth little softer Grain & Pulses This food group includes wheat, corn, barley, rice, lentils, beans etc. Grains and pulses give us carbohydrates and proteins. Nuts are another source of protein. What is..? Rice is the staple food in China & East. What is in West (UK, USA)? Answer Wheat. They eat in form of bread, pasta, cereals, cakes, biscuits
  21. 21. Making earth little softer Dairy Products Dairy foods are made from milk (usually cow’s milk, but can be from other animals like goats or sheep). These foods include: •Cheese (hard, soft, cottage),Yogurt Dairy foods give us proteins and fats. They are also a good source of calcium (good for bones and teeth) Vegetarians are surprised if they put on weight It’s result of whole milk & cheese – all are high in fat Nuts & seeds also high in fat Solution – emphasize for a diet having grain products, fruits & vegetables which are nutrient dense & low in fat
  22. 22. Making earth little softer Others • Foods are classified into starches, sugars and fats. • Starches include foods like potatoes & provide mainly carbohydrates. It gives the energy for our day-to-day lives. • Need to limit sugar intake being empty calories • Little fat is important, but eating too much fat is unhealthy. It leads to clogged arteries (restricted blood supply), high cholesterol and becoming overweight. • Vitamins & Minerals needed to be healthy. Those are: Vitamin A Helps maintain eyesight Sweet potatoes, carrots Vitamin B Help body make protein Green leafy vegetables Vitamin C Healing skin, preventing colds Citrus fruit, tomatoes Vitamin D Strengthen bones Milk Sunlight Vitamin E Helps strengthen cells Vegetable oils, nuts Iron Healthy blood Green leafy vegetables
  23. 23. Making earth little softer Diet & health Life style related • Non-Vegetarian food habits • Smoking & other tobacco use • Excessive alcohol consumption Nutrition profoundly affects health Chronic diseases have a connection to a poor diet & life style Prevent high blood pressure Reduce heart surgery risk – 80% Lower cholesterol levels Prevent many forms of cancer Reduce Type 2 diabetes Stronger immune system Prevent stroke conditions Adult bone loss, Dental disease Reduce heart disease risk - 50% Increase life expectancy up to 15 years Reverse atherosclerosis Higher IQ
  24. 24. Making earth little softer Diet & health
  25. 25. Making earth little softer Lowering bad cholesterol Oats - Good source of fibre in diet. Nuts (walnuts, almonds, peanuts) – Moderate consumption to avoid weight gain. Good source of omega fatty acids (vital to maintain healthy cholesterol levels in body) Beans (red beans, black beans, white beans) - source of fibre Spinach - Rich in iron and fibre. Avocados - Good source of omega fats. Garlic - Helps in lowering the bad cholesterol, prevents cholesterol from sticking to the arteries Olive oil - Good source of omega fats ​Eat healthy & stay fit along with diet and exercise !
  26. 26. Making earth little softer Recommendations for Bone Health • Get some physical activity! • Achieve positive calcium balance by avoiding calcium depletes –high sodium foods –caffeine –refined sugars –excessive vitamin A supplements • Meet other nutrient needs: protein, potassium, vitamins D, K, and C, magnesium, boron • High intake fruits and vegetables
  27. 27. Making earth little softer • Gradual Approach: eating habits are likely to stick • Begin by • Learning some basic vegetarian nutrition, • Grocery shopping & stocking kitchen with veg. staples • Learning about meal planning and new recipes • Support network: like minded friends and relatives; becoming part of a community with these interests • Begin by cutting out the meat: • Try having meatless meals two to three times a week. • Begin with favorites such as spaghetti with tomato sauce, bean burritos, etc • Be Careful! Be Healthy! • None of us to be immune to junk food!! Approach
  28. 28. Making earth little softer To be Veggie for environment Meat industry is No.1 Source of Human-Caused Greenhouse Gas Emissions, responsible for 24% of global warming due to emission of methane & CO2 Meat production, particularly production of feed, consumes large amounts of critically important water resources Global Grain Crop Production 2109 million tons (2007/08) : •36% to feed animals, 47% to people, 5% for bio-fuels •760 million tons of grain fed to animals every year •16 pounds of grain to produce 1 pound of beef Meat free diet advantages to environment •Uses 2/3 less fossil fuels •Reduces pollution from untreated animal waste •Maintains cleaner air •Saves up to 4.5 tons of emissions per household per year •Stops 80% of global warming
  29. 29. Making earth little softer To be Veggie for environment • If everybody in the UK ate no meat for 2 days per week, it would save the equivalent of almost 73 million return flights from London to Ibiza, Spain (1100 miles) • If everybody in the UK ate no meat for 6 days per week, it would create greater carbon savings than removing all the cars off UK roads (29 million cars).
  30. 30. Making earth little softer • The proximity of animals in animal farming leads to an increased rate of disease transmission • Meat causes a transmission of diseases from animals to humans • Animal products, like red meat has harmful saturated fat • Cholesterol in animal foods causes heart disease • Non-lean red meat, associated with increased risk of cancers of the lung, oesophagus, liver, and colon. Disadvantage – Non-vegetarian
  31. 31. Making earth little softer Problems with meat Saturated Fat – Saturated fats & cholesterol are associated with increased risk of heart disease. Animal foods contain an unhealthy high level Saturated fat in the animal food is significant cause of an increased cholesterol than cholesterol in food. High cholesterol : Person consuming 2kcal/day & 200mg cholesterol, if increases cholesterol intake to 600mg/day, increases risk of heart attack by 30% Food source Serving Size Cholesterol content Beef 90 gm 70 mg Chicken 90 69 Fish 90 40-60
  32. 32. Making earth little softer Excess Protein • Too much protein in the diet is associated with increased stress on liver and kidneys • Excess organ meat consumption is associated with increased risk of gout • High protein consumption leads to excess homocysteine production & blood vessel diseases Diseases • Meat products in most countries contain various parasitic diseases (Trichinosis, Hydatids) • Bacterial infections are common - Salmonella, Listeria • Viral diseases such as Bird flu • Prion diseases such as mad cow disease Problems with meat
  33. 33. Making earth little softer Less Cancer • Who consume meat on 4 or more days a week, had a 66% higher mortality from ovarian cancer, and 41% higher mortality from prostate cancer • Doubling the risk of cancer – Consumption of meat, poultry & fish (bladder cancer) – Consumption of meat (colon cancer) – Red meat eater Less obesity • Meat eaters had 2.5 times the risk of being obese compared with vegetarian • Non-Vegetarians are overweigh t(Men 20% &Women 32%) • Obesity doubles the risk of heart attack & increases the risk of breast cancer, endometrial cancer, prostate cancer, colon cancer, and several others Vegetarian Advantages
  34. 34. Making earth little softer Less osteoporosis • Non-Vegetarian women between ages 50 to 89, lose 35% of their bone mass • The bone density of 80 year-old vegetarians is comparable to 60 year-old non-vegetarians Less heart disease • Non vegetarian at 40’s have 4 times as many heart attacks • Beef eaters 60-70% higher risk of fatal coronary heart disease • Vegetarians before age 20 had half the risk & at their 30’s had 1/3 the number of fatal heart attacks Vegetarian Advantages
  35. 35. Making earth little softer Less diabetes • Non-vegetarians have 3.8 times the risk of having “diabetes” • Vegetarians have less than half the mortality from diabetes Less strokes • Non-vegetarians had 30% higher risk of stroke than seen in vegetarians Less dementia • Meat eating doubles the risk of dementia • Vegetarians have a delayed onset of dementia Vegetarians live longer –Up to 12 years longer than non Vegetarians Vegetarian Advantages
  36. 36. Making earth little softer Food for thought If slaughter houses had glass walls, everyone would be a vegetarian. ~ Paul We all love animals, Why do we call some "pets" and others "dinner?" ~ K.D. Lang You put a baby in a crib with an apple and a rabbit. If it eats the rabbit and plays with the apple, I'll buy you a new car. ~ Harvey Diamond
  37. 37. Making earth little softer Few famous vegetarians 1. Albert Einstein 2. Newton 3. Charles Darwin 4. Thomas Edison
  38. 38. Making earth little softer Its future depends on each one of us. And there is ONE thing we all can do: Be Veg, Go Green. We have only ONE planet, only ONE chance.
  39. 39. Making earth little softer We have only ONE planet, only ONE chance. As you like to live in peace let us too
  40. 40. Making earth little softer Thank You

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